The 5 Ultimate Flat Belly Foods

To the ancient Greeks, olive oil was liquid gold. For the Aztecs, chocolate was sacred. Almonds were prized by Egypt's pharaohs, and avocados have symbolized fertility for centuries. These can't-live-without-'em foods share more than history; they also share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs, pronounced MOO-fahs), those good-for-you fats that protect you from chronic disease and, according to research, can help you lose fat, specifically around your middle. That's why they're at the heart of the Flat Belly Diet, a unique Prevention-tested weight loss plan.

There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate. Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake, and help you lose inches and pounds, too—especially around your waistline. These mouth-watering recipes make it easy. Each portion contains high levels of MUFA, plus serving suggestions that allow you to create a meal that contains around 400 calories—enough to control your hunger and boost your energy without exceeding your daily needs. You can easily fit these meals into the Flat Belly Diet menu plans, but even if you're not following the diet, you can still enjoy the rich flavor of MUFAs and their numerous health benefits. For centuries, these foods and fats have been hard to resist. If you love these recipes and can't wait to cook up more belly-flattening meals, be sure to check out the Flat Belly Diet! Cookbook.

Pick your MUFA: Florida avocado, Hass avocadoUse them like this: Slice and serve with a salad or any entrée; mash with lime juice, salt, and pepper and serve with chips; chop and fold into store-bought salsaA serving equals: ¼ cupMake this MUFA meal with avocado:

1. PLACE chicken in large saucepan with 4 cups salted water, and bring to a boil over high heat. Turn off heat, cover, and let stand 15 minutes or until a thermometer inserted into thickest portion registers 160°F. 2. REMOVE peel and pith from grapefruit with knife while chicken cooks. Working over a bowl to catch juice, free each segment from its membrane and cut segments into bite-size pieces, dropping them into bowl. Add avocado, radishes, basil, and salt. Toss gently to mix.3. DRAIN chicken (discard liquid) and cut crosswise into ½" slices. Divide grapefruit mixture into 4 portions and add a quarter of the chicken to each, drizzling chicken with grapefruit juice. Serve over lettuce leaves (if using) and garnish with additional basil leaves, if desired.

1. DIVIDE graham cracker crumbs evenly among 6 custard cups or ramekins. Press into bottom. Top with banana, reserving a few slices for garnish.2. MIX sugar, cocoa, cornstarch, and salt in large saucepan. Stir in milk. Whisk over medium heat until pudding thickens and comes to a boil.3. COOK 1 minute longer. Remove from heat and stir in vanilla extract. Pour into prepared custard cups. Cover with plastic wrap and chill for at least 2 hours. Top each serving with ¼ cup of the chocolate chips and garnish with reserved banana.